A complete guide to all vitamin supplements with their recommended daily dose and possible side effects.

Natural sources are the best way to get nutrition. But, unfortunately, due to changing lifestyles and food habits an adequate supply of nutrients is often not available solely through a well-balanced diet. So, it’s best to supplement your diet with required vitamins and minerals to make up for the loss and to be able to perform at our optimum level.

With so many supplements, terms and numbers out there it is confusing to know what to take and how much of it to take. First, let’s get acquainted with some of the terms that are used:

Recommended Dietary Allowance (RDA): It is the average amounts of a vitamin or mineral needed to meet the nutrient requirements to stay healthy and avoid their deficiencies. These values are custom-made to specific age groups and to women and men.

Adequate Intake (AI): An adequate intake is derived for a nutrient when sufficient scientific evidence is not available to develop an RDA. It is assumed that intake of a nutrient at its AI level is adequate.

Daily Value (DV): It is based on a 2,000-calorie diet for healthy adults. It is the amount of a nutrient in a person’s diet needed in a day for optimum health.

Tolerable Upper Intake Level (UL): It is the maximum daily intake of vitamins and minerals that is unlikely to cause an overdose or serious side effects. It cautions against excessive intake of nutrients that can cause adverse effects in large amounts.

Too high a dose of most nutrients can be dangerous. They can have side effects and drug interactions. It’s always better to consult a dietician or doctor before taking a supplement to be sure you are on the right track and you are taking only how much is required by your body. Blindly popping these pills may affect your health negatively. Do not overdo these pills. Anything in excess can be bad so stick to the prescribed amount.

How much of a vitamin or mineral supplement should you take?

UL includes the amount of a nutrient you get from both food and supplements. A dose much higher than the RDA or DV of many vitamins and minerals can safely be taken as long as it is within the UL. But it should be noted that the ideal or maximum dose for most supplements is unknown. Most don’t have a RDA, DV or UL values.

Vitamin A plays a direct role in performing physiological functions and helps in development of the central nervous system, skin renewal, improving eyesight and keeping eye disorders at bay. It is also needed in the formation of sperm cells and regulation of haemoglobin production in the embryo. Dietary supplement of Vitamin A is available in the form of preformed vitamin A, provitamin A (beta-carotene), or a combination of both. It may be present as a part of multivitamin-mineral supplements.

Vitamin D, the sunshine vitamin, is an important vitamin which the body requires for absorbing calcium, bone development, etc. As per the current recommendations, daily intake of vitamin D should be 15 micrograms/day. Sunlight is the best natural source of vitamin D. But you can also obtain it from dairy products like milk, yogurt, etc., egg yolks, fatty fish like salmon, etc. Although adequate levels of vitamin D can be produced by the body with regular exposure to sunlight, vitamin D insufficiency prevails due to other factors like dietary habits, increasing pollution and genetics. Vitamin D deficiency has been linked to many health issues. A deficiency in Vitamin D can cause rickets which stops the bones from developing properly. D2 (ergocalciferol) and D3 (cholecalciferol) are the two different forms of vitamin D found in supplements. These supplements may be advised for pregnant and breastfeeding women, people not exposed too much sun and older adults. Researchers have found that there is no need to prescribe vitamin D supplements to healthy people in order to reduce the risk of diseases or fractures.

Vitamin E is responsible for slowing the process of aging, nerve development, strengthening muscles and improving fertility. Adults require around 15 mg every day to help keep the body healthy. . Deficiency of vitamin E can weaken the immune system and cause nerve and muscle damage. Vitamin E is available from fats and oils in the form of tocopherols. But vitamin E supplements may either contain a single type or many types of tocopherol. According to the study, alpha tocopherol, the type found in olive and sunflower oils, has a beneficial effect on lungs. But gamma tocopherol, found in corn, canola and soybean oils, is linked to poor lung function in adults.

Vitamin K helps in the synthesis of proteins involved in blood clotting and bone metabolism. It plays a role in building bone strength in postmenopausal women. A deficiency in vitamin K occurs as a result of low intake of the vitamin, fat malabsorption or through the utilization of coumarin anticoagulants. It may be seen in newborn breastfed babies, people who take rigorous antibiotic therapies and who those who suffer from digestive disorders. Deficiency of vitamin K leads to blood clotting ailments. Its deficiency in infants may result in a life-threatening bleeding disorder called vitamin K deficiency bleeding (VKDB) of the newborn.

Vitamin B1 (Thiamine)

The amount of thiamine one needs depends on the number of calories they eat and also how much of it is from carbohydrates. The higher the intake of carbs, the higher is the need for the vitamin. The standard recommendation for men is 1.2 mg of vitamin B1 and for women it is 1.1 mg on a daily basis. Though the vitamin is not required in large quantities by our body, its deficiency can lead to beriberi which can be fatal. Deficiency of vitamin B1 may be seen in people with chronic alcoholism, elderly and in people having undergone bariatric surgery. Vitamin B1 supplements are available as thiamin only or as part of B-complex vitamins or multivitamin supplement.

Vitamin B2

Vitamin B2 helps breakdown carbohydrates, proteins and fats. It is a powerful antioxidant and is required for the synthesis of red blood cells (RBCs) and antibodies. Riboflavin helps keep the skin moistened and also helps wound healing. Supplements may be prescribed for people with vitamin B2 deficiency and have been suggested to treat as well as prevent several nervous system disorders including anxiety, Alzheimer’s disease, multiple sclerosis and even epileptic seizures.

Vitamin B3

Vitamin B3 or niacin is important in energy metabolism and in protecting your body against tissue damage. . It helps in improving blood circulation to the brain and relaxing your nerves. Niacin deficiency can cause nausea, anaemia, diarrhoea, skin lesions, tiredness, irritability, poor concentration, anxiety, depression, etc. Niacin supplements may be used to help lower one’s cholesterol levels and protect the arteries from atherosclerosis (plaque build-up). It may also be used to help regulate blood flow and protect the body from hypertension. According to a research the vitamin could be used to strengthen immune system to fight against superbugs.

Vitamin B5

Vitamin B5, also known as pantothenic acid, helps in red blood cell production and the synthesis of sex hormones, in addition to acting as a co-factor for various chemical reactions in the body. Vitamin B5 supplements are available in the market as D-pantothenic acid, dexpanthenol and calcium pantothenate. Deficiency of this vitamin causes muscle cramps, fatigue and numbness in the body (paraesthesia).

Vitamin B6 (Pyridoxine)

Vitamin B6, also known as pyridoxine, plays an important role in regulating the levels of proteins that are part of chemical reactions in the body. This vitamin is essential for normal nerve function, brain development and production of antibodies and haemoglobin. Eating larger amounts of protein may reduce vitamin B6 levels in the body.

Vitamin B7 (Biotin)

Vitamin B7 or biotin is needed by every living cell of your body. It helps in proper digestion of food, and in growth and strengthening of hair. It plays a role in enhancing the secretion of insulin and may help in reducing certain risk factors leading to heart disease. It’s very rare to have deficiency of biotin. Biotin deficiency can cause anaemia, skin problems, brittle nails, hair loss, nausea, loss of appetite, fatigue, depression, etc.

Vitamin B9

Vitamin B9, commonly known as folate or folic acid, is found to play a vital role in many body functions that includes cell repair and maintenance, DNA synthesis and amino acid metabolism. It is also the only vitamin that has shown to increase appetite. Folic acid is very essential for adequate and appropriate brain and spinal cord development of the unborn child. Deficiency of vitamin B9 may lead to heart palpitations, poor growth, tongue inflammation, gingivitis, loss of appetite, shortness of breath, diarrhoea, irritability, forgetfulness and mental sluggishness. This is one supplement that every pregnant woman is asked to take diligently during pregnancy.

Vitamin B12

Commonly found in foods like dairy and meat products this vitamin is essential for the production of blood cells and formation of DNA. Apart from that, it also helps keep your nervous system healthy. Vitamin B12 deficiency occurs when your body gets little to no vitamin B12 mostly due to underlying conditions like pernicious anaemia, atrophic gastritis, bariatric surgery, excessive intake of alcohol, Celiac disease, Crohn’s disease, etc. Deficiency can lead to a form of anaemia known as megaloblastic anaemia. It can cause stomach upset, pale skin, fatigue, weakness, easy bruising, rapid breathing, tingling in the arms and legs, hallucinations, memory loss, etc. Supplements are available as only vitamin B12, or with folic acid and other B vitamins. They are prescribed for elderly adults and for people with vitamin B12 deficiency.

Vitamin C

Vitamin C helps ensure proper cellular growth, helps the circulatory system function well and helps you stay fit and healthy. Over a period of time, a deficiency of Vitamin C hampers the formation of collagen, which in turn leads to the breakdown of tissue in the body, affecting the process of repair within the body. The immune system weakens as a result of this deficiency. Long term deficiency of Vitamin C could lead to scurvy with symptoms of swollen, bleeding gums, loose teeth, small red or purple spots on the skin, poor wound healing, joint pain, fatigue, depression, etc. According to studies, high-dose of vitamin C can enhance the cancer-killing effect of drugs used in chemotherapy for cancer patients and boosting vitamin C levels may help in reducing the progression of dementia and other neurological conditions like Alzheimer’s disease (AD).

Iron

Iron helps haemoglobin formation, prevents iron-deficiency anaemia, strengthens immune system and boosts mental health. Although iron can be obtained from several dietary sources, almost 2.5–5 billion people suffer from iron deficiency, making it the most prevalent nutritional deficiency in the world. People suffering from anaemia, and heavy menstrual bleeding and athletes (especially women) are at an increased risk of iron deficiency and hence, may be prescribed iron supplements. Iron is particularly required in pregnancy, when the development of the baby is solely dependent on the mother’s iron supplies. According to a study, taking iron supplements during pregnancy can reduce the risk of anemia and low birth weight

Calcium is needed mainly for growth, development and maintenance of bones. Calcium is also required for various other processes like blood clotting, early developmental growth and muscle contraction and relaxation. Calcium deficiency can cause brittle nails, muscle cramps, lowered bone density, fatigue, etc. Doctors usually recommend calcium supplements to women who are menopausal, pregnant women, teenagers and men over the age of 55 years. As these risk factors increase, the amount of calcium lost by the body is much greater, making the inclusion of supplements in their diet necessary. Supplements are available as only calcium or with other nutrients like vitamin D, etc. Having too much of calcium supplements could increase your risk of heart disease. Hence, unnecessary calcium supplementation should be avoided.

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